Category: Lunchtime

Brown rice and quinoa stir fry veggie bowl

I love a good, quick throw together meal, and this one came as a spark of inspiration when I was looking for something to have for lunch today. I’m a big fan of stir fries, however they can be pretty unhealthy. This one is a veggie-packed version, full of nutrient dense veggies, brown rice and quinoa. 
*Please note, I usually keep pre-cooked quinoa and brown rice in the freezer, so it literally took me 10 minutes to throw this together. 

Serves 2-3 (depending on serve sizes)
Prep time: 5 minutes
Cooking time: 8 minutes
 
Ingredients:

  • 1 cup pre-cooked quinoa
  • 1 cup pre-cooked brown rice
  • 1/2 red capsicum, diced
  • 3 asparagus shoots, diced
  • 1 small can corn, drained
  • handful of beetroot leaves and stems (or just use spinach)
  • 2 mushrooms, diced
  • 1 tsp olive oil
  • 2 tsp honey
  • 1 tsp garlic
  • 1 tsp grated ginger
  • 1 tsp salt reduced soy sauce
  • juice of 1/2 lime
  • small bunch of coriander, chopped
  • 1 tsp sesame seeds
Method:
  • Heat olive oil on a medium heat in a large wok or fry pan. Add the capsicum, asparagus, corn, beetroot stems (not leaves), and mushrooms. Heat through for 5 minutes until soft.
  • Add honey, garlic, ginger, soy sauce and lime juice, and mix through.
  • Add pre-cooked quinoa and rice, heat for another 5 minutes until rice and quinoa are hot, then add beetroot leaves (or spinach if using).
  • Place on plates and top with chopped coriander and sesame seeds.

 

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Super Salsa

I couldn’t find a good recipe for a fresh, nourishing salsa anywhere, so iv’e created my own. Its super simple, but full of great healthy ingredients.

Super Salsa 
1/2 Red Onion
1/2 Red capsicum
10cm Cucumber
2 Tomatoes
1 Bunch Coriander
1/2 Lemon
2 Tbsp. Olive oil
1 tsp Chopped red chili
Salt and pepper

  • Finely dice red onion, capsicum and cucumber, add to a large bowl.
  • De-seed tomatoes and dice, add to large bowl.
  • Chop coriander, add to rest of the ingredients.
  • In a smaller lidded container (I like to use an old small jar) add lemon juice, Olive oil, salt and pepper, and chopped red chili. Shake together to combine, and pour over salsa.
  • Mix all together to combine and serve.

This is great served with burritos, nachos, with salmon, or just on its own.

Print version below:

 

 

 

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